Category: Exercises

Entegra Health | Remedial Massage Melbourne

Push-Ups

push-ups

At Entegra Health, common upper thoracic (back) tension occurs due to many factors. Lifestyle (activity levels and sleeping patterns), occupational (sit/stand desk set-up) and posture (compensation patterns our bodies create over time) all contribute to our condition. Ideal management involves adequate exercise, stretching and strengthening of major muscles groups to adequately support our skeletal structure and prevent injury.

Strengthening for Stabilisation and Support:

push-upsStrengthening the muscles of the upper back, chest, arm and shoulder muscles reduces potential for soft tissue injuries, supports stabilisation of the neck, scapula/shoulder and improves overall posture. Many examples of effective strengthening exercises include those that require very little equipment, such as those using your own body weight.

Push-Ups Instructions:

  1. Begin on all fours (hands and knees) on the floor, positioning your hands a little wider than your shoulders.
  1. Push your knees up so that you’re resting on your hands and toes. Keep your abdominals engaged (tensed), making sure your body is in a straight line from the head to the heels.
  1. Bend the elbows and lower your body onto the floor, until your elbows are at roughly 90 degrees.
  1. Push back up to start and repeat for one to three sets of 10 to 16 reps.

Modification Option:

If a full push-up is too difficult or uncomfortable, drop to your knees to reduce both the impact on joints and body weight until your strength and capability increases.

Note: If you experience pain or discomfort at any point, stop immediately, and see a GP.

Enquiries

For further information regarding Remedial Massage or other treatment options, please contact us via email. Access to free online resources including our stretch and strength exercise video library resources can also be found on our website.

Entegra Health
Massage Melbourne
Push-Ups

Superman Exercise

superman exercise

At Entegra Health, Parkville, a common area of muscular concern is lower back pain. Whilst lower back pain often involves a variety of factors and muscles contributing to dysfunction; the primary muscles predominantly involved are: the Quadratus Lumborum (QL), Piriformis (Gluteal muscles), Iliopsoas (Hip Flexors), Hamstrings and Adductors.  

What Are the Symptoms of Lower Back Pain?

superman exerciseSymptoms commonly present with lower back tension may include pain in the lower back, and/or reduced range of motion in side-to-side actions. Other common symptoms associated with acute lumbar tension and/or pain may include difficulty with daily tasks including standing from a sitting position, reaching over/forward, and/or getting dressed.

Strengthening | Superman Exercise

Strengthening the glute, QL, hamstring and abdominal muscles is important to effectively support stabilization of the pelvis, hips and lower back. Examples of gentle exercises to effectively strengthen these muscles and consequently increase stabilization (thereby reducing lower back pain), includes Superman’s and Bridges.

 

Superman Exercise Instructions:

  1. Lie on your stomach with your arms extended in front of you and your legs long.
  2. Lift your hands and feet off the ground simultaneously until you feel a mild contraction in your lower back.
  3. Engage your core muscles by slightly lifting your stomach off the floor. Reach as far away from yourself as possible with your hands and feet. 
  4. Be sure to look at the floor during this exercise to avoid neck strain.
  5. Hold for two seconds.
  6. Return to starting position. Repeat 10 times, building to three sets of 10.

Bridge Instructions

  1. Lie on a mat on the floor with hands at your sides, knees bent.
  2. Lift the hips off the floor until your body is in a straight line from the knees to your head.
  3. Try not to hyperextend your back. Only lift the pelvis until your hips are straight.
  4. Hold briefly after lifting and lower the hips, repeating for one to three sets of 10 reps.

Note: If pain is experienced during any point of these exercises, stop immediately and seek medical advice.

 

Chronic Lower Back Pain Management:

Effective management of chronic lower back pain requires careful implementation of appropriate and regular stretching, strengthening and Remedial Massage and/or Myotherapy treatment to release tension around surrounding muscular tissue.

 

Enquiries

For further information regarding Remedial Massage, or treatment options, please contact us via email. Access to free online resources including stretch and exercise video resources can also be found on our website.

Entegra Health
Remedial Massage Melbourne

Abdominal Strength (Plank Exercise)

plank exercise

Did you know that a strong core can reduce stress on the joints and assist you to achieve better posture? Strengthening the core is important to effectively stabilise, balance, and provide the body with the necessary support for most every day activities. 

Core strength is also the basis for all co-ordinated and powerful, active movements. 

What Are the Symptoms of Weak Abdominal Muscles?

plank exerciseSigns of weak core muscles include lower back tension due to compensation, pain in the lower back, and/or reduced range of motion in side-side, or reaching actions. If left unchecked, this may progress to acute lumbar tension and/or pain including difficulty with daily tasks such as standing from a sitting position, and/or getting dressed.

Strengthening | Plank Exercise

Strengthening the abdominal muscles is highly important for stabilisation of the hips, lower back and overall posture. A plank is an excellent example of an exercise which effectively strengthens your full body, while targeting core muscles. An additional benefit of increased abdominal support, is increased lower back support and reduced pain.   

Plank Instructions

  1. Find an area where you can extend your whole body length. Using an exercise mat will all also provide enough padding for you to be comfortable on the floor.
  2. Begin on all fours, face down with your forearms and toes on the floor. Your elbows are directly under your shoulders and your forearms are facing forward. Your head is relaxed and you should be looking at the floor.
  3. Engage your abdominal muscles, drawing your navel toward your spine. Keep your torso straight and engaged, and your body in a straight line (a neutral spine) from ears to toes without sagging or bending. 
  4. Ensure your shoulders are down, not creeping up toward your ears. Your heels should be over the balls of your feet.
  5. Hold this position for 10 – 30 seconds. Release to floor.
  6. Over time work up to 30, 45, or 60 seconds, for a maximum of two minutes.

Note: If pain is experienced during these exercises, stop immediately and seek medical advice. 

Enquiries

For further information regarding Remedial Massage, or treatment options, please contact us via email. Access to free online resources including stretch and exercise video resources can also be found on our website.

Entegra Health
Remedial Massage Melbourne

Bicep and Tricep Strength

tricep and bicep exercise

At Entegra Health Parkville, common Remedial Massage and Myotherapy complaints involving shoulder conditions include: occupational postural tension and pain (e.g. desk based neck and shoulder tension), frozen shoulder, tendonitis and bursitis. Many people also begin new exercise regimes suddenly, which can increase weight loadings too quickly and cause unnecessary strain and injuries to surrounding shoulder muscles.

Strengthening for Stabilisation and Support | Bicep and Tricep Exercise

tricep and bicep exerciseStrengthening the Bicep and Tricep muscles reduces potential for soft tissue injuries, supports stabilisation of the scapula/shoulder and overall posture. Examples of useful strengthening exercises include resistance band/cables such as theraband exercises.

Kneeling Resistance Band Bicep Curl | Bicep and Tricep Exercise

  1. Kneel on the floor, facing a resistance band attached on one end to a secure point (such as a table or couch leg), with your knees wide for balance.
  1. Hold the other end in your right hand, while resting your left arm by your thigh.
  1. You may need to lean forward slightly to achieve this starting position. Keep your core engaged and your back straight.
  1. Start with your elbow at a 90-degree angle, with the resistance band taut. If the band is not taut enough, take a step back to increase the tension loading.
  1. Complete a bicep curl by pulling your right hand toward your right shoulder. Keep your shoulder relaxed and focus on engaging your bicep to pull your hand toward you.
  1. Slowly return your hand back down to the starting position.
  1. Complete 10-12 reps, and repeat on the other side.

Floor Based Resistance Band Tricep Kickback

  1. Begin facing a theraband/cable on your knees, with one end of the band attached to a secure point. Hold the other end of the band taut in one hand.
  1. Drop onto all fours, with one hand balancing your body on the floor. Bring the hand holding the cable straight out behind you. Keep your core engaged and your back straight.
  1. Bend your elbow holding the cable to 90 degrees, thumb pointing forwards and keeping your arm close to your side.
  1. Complete a triceps kickback by extending your arm from the elbow only, and focus on keeping the rest of your arm still while you bring your arm and cable out behind you.
  1. Re-bend your elbow to return to the starting position.
  1. If the exercise is too easy, take a step backwards to increase the resistance.
  1. Complete 10-12 reps, and repeat on the other side.

Note: If you experience pain or discomfort at any point, stop immediately, and see a GP.

Enquiries

For further information regarding Remedial Massage or other treatment options, please contact us via email. Access to free online resources including our stretch and strength exercise video library resources can also be found on our website.

Entegra Health
Bicep and Tricep Exercise
Remedial Massage Melbourne

Rotator Cuff Exercise

rotator cuff exercise

Do you experience shoulder pain or discomfort? Some common daily uses of the shoulders include: hanging out washing, brushing your hair, teeth, or using your dominant hand to use a computer mouse. If you’ve experienced an injury, a gradual return to resistance based strengthening exercises such as cable or theraband exercises as part of your rehabilitation, combined with regular Remedial Massage and Myotherapy treatments – may be an effective way to increase strength of the Rotator Cuff muscles, and increase shoulder stabilization and support for all upper limb actions.

What Tension Related Problems Can Occur?

Shoulder StrengthAt Entegra Health Parkville, common shoulder conditions treated with Remedial Massage and Myotherapy includes occupational postural tension and pain, predominantly resulting from desk based work positions such as keyboard and mouse use. Other common overuse conditions include frozen shoulder, tendonitis and bursitis. Many people also begin new exercise regimes with unrealistic expectations, which can increase weight loadings too quickly and cause strain to surrounding muscle tissues.

Strengthening for Stabilisation | Shoulder Strength

Strengthening the Rotator Cuff muscles assists in the prevention of fatigue of the Pectoral (chest) muscles and over-stretching of the upper thoracic area, reducing pain and discomfort whilst supporting stabilization of the scapula and overall posture. Simple examples of Rhomboid strengthening exercises include resistance bands/cables such as therabands to strengthen the upper back, chest and Teres (shoulder blade) muscles.

Rotator Cuff (Shoulder) Internal Resistance Band Strength Exercise

  1. The first rotator cuff exercise is shoulder internal rotation. Start by looping one end of a resistance cable around a stable object such as a couch leg or bed end, or tying your resistance band to a closed doorknob. If using a doorknob, make sure you use a door that no one will open while you are exercising!
  1. Kneel or stand perpendicular to the couch leg/bed/door with your knees/feet approximately shoulder-width apart. Hold the band in the hand of the shoulder you wish to exercise and bend your elbow 90 degrees.
  1. Keep your elbow tucked into the side of your body with your hand starting at the resistance band attachment point, and then slowly rotate your shoulder inwards. It may help to imagine that your elbow and arm is a door hinge closing and opening (your arm) inwards towards and across your stomach.
  1. Be sure to keep good posture and keep your elbow bent and tucked into the side of your body. Hold your hand across your stomach while holding the theraband for two seconds, and then slowly return to the start position.
  1. Repeat the exercise for 10 repetitions, starting with one set of 10 repetitions, before moving on to the next exercise.Eventually working up to three sets of 10 repetitions with increased strength and ability.

Rotator Cuff (Shoulder) External Resistance Band Strength Exercise | Shoulder Strength

  1. With your resistance band still attached to the anchor point, turn around 180 degrees and hold the end of your band in the hand of the shoulder you are exercising. You should still be perpendicular to the couch leg/bed/door. You may need to step away from the theraband slightly to keep tension on the band.
  1. Standing/kneeling shoulder-width apart, hold the band and keep your elbow bent at 90 degrees and tucked into the side of your body with your hand over your navel, and then slowly rotate your shoulder outwards. This time, imagine your elbow and arm is a door hinge opening a door (your arm) outwards.
  1. Your hand should move outward until the back of your hand faces behind you. Hold the end position for two seconds, and then slowly allow your arm to return to the starting position.
  1. Repeat the exercise for 10 repetitions, starting with one set of 10 repetitions, working up to three sets of 10 with increased strength and ability.

If you find the exercises to be too easy, you may need to increase the resistance loading by moving further away from the cable/theraband. However if you experience pain or discomfort at any point, it is important to stop immediately, rest and see a GP.

Enquiries

For further information regarding Remedial Massage or other treatment options, please contact us via email. Access to free online resources including our stretch and strength exercise video library resources can also be found on our website.

Entegra Health
Shoulder Strength
Remedial Massage Melbourne

Seated Row Exercise

seated row

At Entegra Health Parkville, a common Remedial Massage complaint regarding the upper thoracic/back area, involves the Rhomboid muscles. The Rhomboids are located deep to the Upper Trapezius muscles and attached to the scapula (shoulder blades).

What Tension Related Problems Can Occur Here? | Seated Row

seated rowTension commonly associated with the Rhomboid muscles is often attributed to poor posture concerns, and upper back pain and discomfort. Common postural concerns include rounded shoulders, contributing to a forward neck (poking forward) position.

Strengthening for Stabilisation | Seated Row

Strengthening of the Rhomboid muscles assists in the prevention of fatigue and over-stretching of the upper thoracic area, reducing pain and discomfort whilst supporting stabilization of the scapula and overall posture. Examples of Rhomboid strengthening exercises include use of a rowing machine, resistance bands/cables, therabands and/or hand held weights for the upper back and shoulder blade muscles.

Seated Resistance Band Rower Instructions

  1. Sit on the floor with your knees slightly bent and grasp the cable attachment handles, or ends of the theraband. Make sure the other end is securely attached to a strong anchor point such as a couch leg; permanent beam or pole.
  1. Position yourself with knees slightly bent, so that you have to reach to grab the handle with outstretched arms, without curling the lower back over.
  1. Target the middle to upper back by keeping your back straight and squeezing your shoulder blades together first as you row, chest out.
  1. Pull the handle back toward the lower abdomen while trying not to use the momentum of the row too much, by moving the torso backward with the arms.
  1. Return the handle forward under tension to full stretch, remembering to keep the back straight, and abdominal muscles engaged, although flexed at the hips.
  1. Repeat the exercise for the desired number of repetitions, aiming for one set of 10 initially, working up to three sets of 10 with increased strength and ability.

If you find the exercise is too easy, you may need to increase the resistance loading by moving further away from the cable/theraband attachment point. If you experience pain or discomfort at any point, it is best to stop and rest to prevent potential injury.

Enquiries

For further information regarding Remedial Massage or other treatment options, please contact us via email. Access to free online resources including stretch and strength exercise video resources can also be found on our website.

Entegra Health
Seated Row
Massage Melbourne